Bell House Fitness – Home Gym 08.15.22 (Time) EQUIPMENT For time: 15-12-9-12-15: DB front squats 24-18-12-18-24: Single-arm DB sumo deadlift high pulls BODYWEIGHT For time: 24-18-12-18-24: Weighted squats Up-downs to a target WORKOUT NOTES 6:00-10:00. DB loads should be moderate (30-45/45-60 lbs). Substitute with goblet squats (1 DB vs 2) for the front squats and a single-DB swing instead of SDLHP. WARM-UP 3 sets: :20 mountain climbers :20 alternating spiderman stretch :20 air squats – Rest :30 between sets. 1 set: 5 tempo DB goblet squats 3 single-arm DB deadlifts/arm 3 tempo DB front squats 3 single-arm DB sumo deadlift high pulls/arm 2 sets: 5 DB front squats 5 single-arm DB sumo deadlift high pulls – AFAP. ACCESSORY EMOM 6: 4 DB front squats + 4 alternating reverse lunges STRETCHING 1 set: 1:00 foam roll quads 1:00 couch stretch/sideRead more

Bell House Fitness – CrossFit 8.15.22 (Time) RX For time: 12-9-6-9-12: Front squats (105/155 lb) 24-18-12-18-24: Calorie row – 17-13-8-13-17 calories for women Mod 1 For time: 12-9-6-9-12: Front squats (75/115 lb) 21-15-9-15-21: Calorie row – 15-10-7-10-15 calories for women Mod 2 For time: 12-9-6-9-12: Front squats (55/75 lb) 12-9-6-9-12: Calorie row SKILL WORK Post-workout: EMOM 6: 3 front squats – From floor or rack.Read more

Bell House Fitness – CrossFit Metcon (Time) RX For time with a partner: 200-m DB farmers carry (35/50 lb) 800-m run 200-m DB front-rack carry 40 DB man makers 200-m DB front-rack carry 800-m run 200-m DB farmers carry – One partner works while the other partner rests, partition reps, carry and run distances as needed. Mod 1 For time with a partner: 200-m DB farmers carry (20/35 lb) 800-m run 200-m DB front-rack carry 40 DB man makers 200-m DB front-rack carry 800-m run 200-m DB farmers carry – One partner works while the other partner rests, partition reps, carry and run distances as needed. Mod 2 For time with a partner: 200-m DB farmers carry (10/15 lb) 400-m run 200-m DB front-rack carry 40 DB man makers 200-m DB front-rack carry 400-m run 200-m DB farmers carry – One partner works while the other partner rests, partition reps,...Read more

Bell House Fitness – CrossFit Metcon (Time) RX 6 rounds for time: 6 power snatches (75/115 lb) 9 overhead squats 12 box jump-overs (20/24 in) Mod 1 6 rounds for time: 6 power snatches (65/95 lb) 9 overhead squats 12 box jump-overs (20/24 in) Mod 2 6 rounds for time: 6 power snatches (35/45 lb) 9 overhead squats 12 box step overs (12/20 in)Read more

Bell House Fitness – LiftingRead more